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Training Log Archive: MarkW80

In the 7 days ending Nov 15:

activity # timemileskm+ft
  Running7 7:56:00 67.2(7:05) 108.15(4:24) 3486
  Strength & Conditioning2 1:05:00
  Total9 9:01:00 67.2 108.15 3486
averages - sleep:7.7

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Sunday Nov 15 #

10 AM

Running (Easy road run) 2:00:00 [3] 17.4 mi (6:54 / mi) +365ft 6:46 / mi
slept:8.0 shoes: Nike Vaporfly 4%

Opted for an easy road run today with one of the lads. Wore the vaporfly as the Hokas had given me a blister but will resume back to the Hokas for this weeks training.

Legs felt good after yesterday's session, slightly fast today but the effort was always kept to around a 6. Definitely felt stronger on todays long run.
7 PM

Strength & Conditioning 30:00 [3]

S+C Exercises...

Side plank ( New negative exercise) reps:
Right side. 24, 21,
Left side. 22, 19,

Alternate straight leg raise (bridge) reps:
32, 30, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 29, 27,
Left leg. 29, 26,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 17, 15,
Left leg. 17, 15,

Single leg deadlift (16KG kettlebell) reps:
Right leg. 28, 28,
Left leg. 28, 28,

Saturday Nov 14 #

8 AM

Running (Uphill Tempo 20') 1:02:00 [3] 8.0 mi (7:45 / mi) +1460ft 6:36 / mi
slept:7.5 shoes: Adidas Agrovic Boa Trail Shoe

Hard graft, a slight headwind for a majority of the tempo up Dodd.
Hard slog up and didn't feel too bad to be fair, just not use to running uphill tempos. Lost a little time on the steeper parts of the climb, but still a good session none the less. Oxygen dept towards the end where it got steeper.
Be good to go back there as a gauge next time.

Friday Nov 13 #

Running (Moderate road run) 1:00:00 [3] 9.3 mi (6:27 / mi) +95ft 6:23 / mi
slept:8.0 shoes: Hoka Carbon X

Felt very good on tonights moderate run, had to keep knocking the pace back as I found myself running at 6.15s. A good weeks training...enjoyed it!

Thursday Nov 12 #

5 PM

Running (Easy road run) 50:00 [3] 6.7 mi (7:28 / mi) +355ft 7:06 / mi
slept:8.0 shoes: Hoka Carbon X

Legs felt a little heavy from last nights session so just kept it nice and easy. Proper winter weather tonight...pretty windy and pissing down as usual!

Finished off with 8 sets of drills, which left the legs feeling ok.
Certainly felt ok once the legs started moving.

Wednesday Nov 11 #

4 PM

Running (Intervals ) 1:12:00 [4] 11.0 mi (6:33 / mi) +95ft 6:30 / mi
slept:7.5 shoes: Hoka Carbon X

Quite breezy this evening so decided on running the session point to point after the warmup, this give a side wind for the entire run so it was more of a true indicator.

Felt good from the start, sharp and breathing wise felt as if I could have pushed on if needed. Really pleased with the session as although its not a big session it was only the second speed session back and didn't feel that good last week on the fartlek.

Ran the intervals pretty consistent but the end of the last 2k was slightly uphill so just stuck to effort rather than speed up the incline.

Good session and feeling good!
7 PM

Strength & Conditioning 35:00 [3]

S+C Exercises...

Side plank ( New negative exercise) reps:
Right side. 19, 19,
Left side. 19, 18,

Alternate straight leg raise (bridge) reps:
34, 30, (this includes both legs alternating)

Single leg raise (glute bridge knees bent with 7KG ball) reps:
Right leg. 27, 26,
Left leg. 26, 26,

Hamstring curls (used strong strength band as medium snapped) reps:
Right leg. 15, 15,
Left leg. 15, 15,

Single leg deadlift (16KG kettlebell) reps:
Right leg. 28, 26,
Left leg. 28, 27,

Tuesday Nov 10 #

5 PM

Running (Easy off road run) 1:00:00 [3] 8.0 mi (7:30 / mi) +650ft 6:58 / mi
slept:7.5 shoes: Adidas Agrovic Boa Trail Shoe

Easy trails....not feeling bad, usual Tuesday trail loop!

Monday Nov 9 #

Running (Easy off road run) 52:00 [3] 6.8 mi (7:39 / mi) +466ft 7:11 / mi
slept:7.5 shoes: Adidas Agrovic Boa Trail Shoe

2 sets of drills to start off, ran very easy today on soft grass, xc and trails.
The plan was to recover for Wednesday session, the legs felt better from the start of the run and by finishing were feeling completely different.
Finished off with 8 sets of strideouts slightly down hill.
Feeling much better tonight.

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